SEAN’S GROUP

 

AUTUMN 2007 – TUESDAY SESSIONS

 

Objective and Context: Sessions are intended and designed to contribute toward maintaining and improving speed endurance, whilst being targeted specifically to provide a component of individual Cornish marathon schedules or to provide a foundation for half-marathon and marathon training for competition in the New Year.

 

Tuesday

Time/Dist

Run Components

11 Sep 07

0:55 / 8M

15 min  / 2 M warm up @ 7:30 (easy)

 

25 min  / 4 M at half marathon pace (6:40 – 7:00)

 

15 min / 2M cool down (easy)

 

18 Sep 07

0:55 / 8M

 

 

10 min / 1.5 M warm up (easy)

 

35 / 5M

15 min at marathon pace (6:40 – 7:15);

5 easy; then

15 min at half marathon pace (6:10 – 6:40);

 

10 min / 1.5M cool down (easy).

 

 

25 Sep 07

1:00 / 8M

9 min / 1M warm-up (easy)

 

3 x 1.5M (or 10 mins) fast,

with 800m (5-min) jog  recoveries;

 

11 min / 1.5M cool down (easy).

 

02 Oct 07

1:04 / 8M

Hills

16 min / 2M warm up

 

32 min / 4M 16 x 1 min running up shallow hill – jog back down recovery

 

16 min / 2M cool down

 

09 Oct 07

1:05 / 9M

(includes hills)

15 min / 2 M warm up (easy);

 

35 min / 5M at half marathon pace (6:10 – 6:40) including hills en-route.

 

15 min / 2M easy cool down

 

16 Oct 07

1:14 / 9M

12 min / 1.5M warm-up (easy)

 

5 x 1M (or 7 mins) fast,

with 400m (3-min) jog  recoveries;

 

12 min / 1.5M cool down (easy).

 

23 Oct 07

1:10 / 9.5M

10 min / 1.5 M warm up (easy);

 

50 min / 6.5 M - Up and down the clock:

1 min fast/1 min slow,

2 mins fast/ 2mins slow,

3 mins fast/3 mins slow,

4 mins fast/4 mins slow,

5 mins fast/5 mins slow,

then

4, 3, 2, 1 min back down.

 

10 min / 1.5 M easy cool down

 

30 Oct 06

0:55 / 8M

 

12 min / 1.5M warm-up (easy)

 

3 x 2M (or 14 mins) fast,

with 800m (6-min) jog  recoveries;

 

12 min / 1.5M cool down (easy).

 

06 Nov 06

0:55 / 6.5M

Hills

16 min / 2M warm up

 

20 min / 2.5M 12 x 30s – jog back down recovery

 

16 min / 2M cool down

 

13 Nov 06

 

Cornish Marathon Week

0:40 / 6M

10 min / 1.5 M warm up (easy)

 

20 min Tempo run (10 mile race pace: 6:05 – 6:40)

 

10 mins / 1.5M cool-down

 

20 Nov 06

0:55 / 7M

 

10 min / 1.5 M warm up (easy)

 

Pyramid session

40 min / 5M 200m/400m/600m/800m/1000m/800m/600m/400m/200m – 2 mins recovery between each

 

5 mins cool-down

 

27 Nov 06

0:56 / 8M

10 min / 1.5 M warm up (easy);

 

20 at 1 min 5k pace (5:30 – 5:50) then 1 min slow;

then

20 at half marathon pace (6:10 – 6:40);

 

5 easy cool down